Coriander vs. Okra — In-Depth Nutrition Comparison
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Summary of differences between Coriander and Okra
- Coriander has more Vitamin K, Vitamin A RAE, Vitamin E , Iron, Copper, Vitamin B2, and Potassium, however, Okra is higher in Manganese, Vitamin B1, and Magnesium.
- Coriander covers your daily need of Vitamin K 232% more than Okra.
- Coriander has 9 times more Vitamin A RAE than Okra. While Coriander has 337µg of Vitamin A RAE, Okra has only 36µg.
These are the specific foods used in this comparison Coriander (cilantro) leaves, raw and Okra, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +74.2% |
| Contains more IronIron | +185.5% |
| Contains more CopperCopper | +106.4% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more MagnesiumMagnesium | +119.2% |
| Contains more CalciumCalcium | +22.4% |
| Contains more ZincZinc | +16% |
| Contains more PhosphorusPhosphorus | +27.1% |
| Contains less SodiumSodium | -84.8% |
| Contains more ManganeseManganese | +85% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +17.4% |
| Contains more Vitamin AVitamin A | +842.5% |
| Contains more Vitamin E Vitamin E | +825.9% |
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more Vitamin B3Vitamin B3 | +11.4% |
| Contains more Vitamin B5Vitamin B5 | +132.7% |
| Contains more Vitamin KVitamin K | +890.4% |
| Contains more Vitamin B1Vitamin B1 | +198.5% |
| Contains more Vitamin B6Vitamin B6 | +44.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +173.7% |
| Contains more OtherOther | +72.9% |
| Contains more CarbsCarbs | +103% |
~equal in
Protein
~1.93g
~equal in
Water
~89.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -46.2% |
| Contains more Mono. FatMonounsaturated Fat | +1517.6% |
| Contains more Poly. FatPolyunsaturated fat | +48.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 33kcal |
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| Protein | 2.13g | 1.93g |
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| Fats | 0.52g | 0.19g |
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| Vitamin C | 27mg | 23mg |
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| Net carbs | 0.87g | 4.25g |
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| Carbs | 3.67g | 7.45g |
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| Magnesium | 26mg | 57mg |
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| Calcium | 67mg | 82mg |
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| Potassium | 521mg | 299mg |
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| Iron | 1.77mg | 0.62mg |
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| Sugar | 0.87g | 1.48g |
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| Fiber | 2.8g | 3.2g |
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| Copper | 0.225mg | 0.109mg |
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| Zinc | 0.5mg | 0.58mg |
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| Starch | 0.34g |
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| Phosphorus | 48mg | 61mg |
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| Sodium | 46mg | 7mg |
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| Vitamin A | 6748IU | 716IU |
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| Vitamin A RAE | 337µg | 36µg |
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| Vitamin E | 2.5mg | 0.27mg |
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| Manganese | 0.426mg | 0.788mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin B1 | 0.067mg | 0.2mg |
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| Vitamin B2 | 0.162mg | 0.06mg |
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| Vitamin B3 | 1.114mg | 1mg |
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| Vitamin B5 | 0.57mg | 0.245mg |
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| Vitamin B6 | 0.149mg | 0.215mg |
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| Vitamin K | 310µg | 31.3µg |
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| Folate | 62µg | 60µg |
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| Choline | 12.8mg | 12.3mg |
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| Saturated Fat | 0.014g | 0.026g |
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| Monounsaturated Fat | 0.275g | 0.017g |
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| Polyunsaturated fat | 0.04g | 0.027g |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Fructose | 0.57g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
117%
31%
Minerals Daily Need Coverage Score
33%
30%
Comparison summary
Which food contains less Sodium?
Okra contains less Sodium (difference - 39mg)
Which food is cheaper?
Okra is cheaper (difference - $1)
Which food is lower in Sugar?
Coriander is lower in Sugar (difference - 0.61g)
Which food is lower in Saturated Fat?
Coriander is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Coriander is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Coriander is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.